Shari Duncan

Wake up and…. EAT!
Shari

by on Sep.18, 2011, under General Nutrition, Weight Loss

You’ve heard it since you were a kid:  Breakfast is the most important meal of the day.  And if shedding excess weight (and keeping it off) is among your health goals, a healthy breakfast holds one key to success.

You may think that skipping breakfast is an easy way to cut calories when trying to lose weight. A growing body of research, however, indicates that eating breakfast is a successful strategy for lasting weight loss. Data collected by the National Weight Control Registry (NWCR) showed that over 90% of successful dieters usually eat breakfast. These are people who have lost a significant amount of weight and kept it off for a long period of time.

    Reduced hunger.

  • Eating breakfast can reduce hunger later in the day, which makes it easier to avoid overeating. . Some studies have found that those who skip breakfast end up eating more calories through the course of the day compared to those who don’t – and weight gain is the result.1This may be due to increased feelings of hunger which can lead to overeating, particularly higher-fat foods later in the day. Furthermore, people who eat breakfast regularly have better vitamin and mineral status and eat fewer calories from fat.   In addition, the prolonged fasting that occurs when you skip breakfast can increase your body’s insulin response, which in turn increases fat storage and weight gain. In fact, skipping breakfast actually increases your risk of obesity.

    Healthy choices.

  • Eating breakfast may get you on track to make healthy choices all day. When you eat breakfast, you tend to eat a healthier overall diet, one that is more nutritious and lower in fat. When you skip breakfast, you’re more likely to skip fruits and vegetables the rest of the day, too.  Choose foods that you enjoy and that fit your

    What's for Breakfast? You need to eat to lose.

    dietary weight loss goals. Whole grains, fruits, low fat dairy (yogurt) and lean protein, such as eggs.  Proteins provide a feeling of satiety which means you will feel full longer while actually eating less.  High-fiber complex carbohydrates like whole-grain breads and cereals (like oatmeal) will keep you satisfied. Fiber also increases that sensation of fullness.  Look for breakfast cereals that provide at least 6 grams of fiber per serving, suggests Harvard Men’s Health Watch, but make sure your choice is low in sugar (less than 10 grams per serving). If you are not keen on eggs or cereal, try a high protein smoothie, made with fruit, low fat milk and protein powder, spread some almond or peanut butter on whole grain toast, or melt some low fat cheese on a whole grain english muffin.

    More energy.

  • Eating breakfast gives you energy, increasing your physical activity, which boosts your metabolism and may in turn actually assist in burning more calories.  Consider this: If you don’t eat  in the morning, you are literally forcing yourself into running on empty. If the last time you ate was 8 p.m. last night and you don’t eat lunch until noon today, that’s sixteen hours of no refueling!  Your body is screaming out for fuel so it stands to reason that skipping breakfast is associated with decreased physical activity.  A healthy breakfast refuels your body and replenishes the glycogen stores that supply your muscles with immediate energy.   Increased energy levels will allow you to be more active during the day and give you more chances to burn calories. In turn, you are more likely to go for a run or hit the gym if you don’t feel exhausted all day.

Bottom Line:

Breakfast as part of a daily routine is a key strategy to use as part of a lifestyle management approach for long-term, sustainable weight loss. So, if you’re trying to control your weight and you frequently skip breakfast… you may wish to reconsider.

http://www.fitday.com/fitness-articles/fitness/weight-loss/whats-for-breakfast-10-morning-meal-ideas-that-can-help-you-lose-weight.html

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